Lumbar pain may be caused by irritation or damage to a lower back structure. Generally, its occurrence is related to a muscular problem, but can also be caused by degenerative diseases of the intervertebral disc, joint disorders, hernia and other worrying issues.
Although severe cases need to be analyzed by a specialist, there are some tricks to relieve lumbar pain that works regardless of its cause.
Tips and tricks for relieving lumbar pain:
1. Correct your body posture
Even if it appears to be an unimportant aspect, a correct posture of the body, both walking and resting, may be the best solution for preventing and fighting lumbar pain.
Recommendations
- When you sit on the chair, keep your back straight and preferably supported by something.
- When carrying out demanding physical activities, such as lifting heavy objects, bend your knees to better protect your back.
- When you go, keep your back and straight shoulders and head straight ahead.
2. Exercise
Sedentarism causes lumbar pain and joint diseases that damage the lower part of the spine. Even if lack of physical activity relieves intense pain, regular exercise may prevent this symptom.
Recommendations
- Exercise for at least 30 minutes, three times a week.
- It combines cardiovascular activities with strength exercises to strengthen the muscles.
- Do exercises of heating and stretching.
- If you have certain injuries or pains, find out if you can practice swimming.
3. Practice breathing techniques
Breathing techniques help improve oxygen transport to all body cells. Thus, they provide a positive physical and mental state, especially when you are experiencing periods of stress and anxiety.
Recommendations
- If you feel stress in the lumbar area caused by stress, look for a quiet place and breathe slowly and deeply for 5 minutes.
- Inspire and expire repeatedly until you feel more relaxed.
4. Keep your body weight under control
Extra pounds and obesity can cause lumbar pain, but also lesions, disc damage and other chronic conditions. Subsequently, all these problems are manifested by more severe symptoms.
Excessive weight overloads the muscles and joints, and the backbone can not provide adequate support.
Recommendations
- Adopt a balanced diet, low in fat and calories.
- Do regular exercise, at least three times a week.
- Go to your doctor to find out whether extra pounds have certain non-eating causes (metabolic disorders or thyroid disorders).
5. Quit smoking
In addition to having serious consequences on the respiratory system, smoking affects blood circulation, preventing proper oxygenation of the lumbar musculature.
Toxins in cigarettes damage tissues and, in the long run, cause degenerative diseases of intervertebral discs.
Recommendations
- Quit smoking as soon as possible.
- Consume teas and remedies to combat withdrawal symptoms.
- If you do not smoke, avoid exposing yourself to cigarette smoke.
6. Sleep well
A good night's sleep is one of the best tricks for lumbar pain relief. In addition to providing physical and mental energy, resting during the night helps relax the muscles of the cervical and lumbar area.
As you sleep, the stiffness and tension during the day is reduced and the muscles are better oxygenated.
Recommendations
- Meets a sleep schedule and sleeps between 7 and 9 hours a day.
- Remember that it is important to get a good posture during sleep.
7. Raise your feet
After a tiring day, it's good to keep your feet up to relax your back and activate blood circulation to the bottom of your body. This simple exercise combats inflammation and prevents stiffness and muscle cramps.
Recommendations
- Stay stretched on a comfortable surface, keeping your back straight and your arms on the side.
- Raise your feet for 3 to 5 minutes and rest.
Does your back often hurt? If this symptom interrupts your daily activities, take into account the wonderful tricks for lumbar pain relief listed above. As you can see, some simple habits can be extremely useful.
If the pain persists, go to the doctor.